Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • PVC Passes

Conditioning

  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 2 Legless Rope Climbs (11′, no jump)
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 40 DU
    • 10 C2B
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 12 HSPU
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 30 Zeus DU
    • 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

I’ll get these in later after dinner.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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